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Club Coach Middle Distance September 10/11, 2016 Dave Christiani, Central Toronto Athletic Club

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Club Coach Middle Distance September 10/11, 2016 Dave Christiani, Central Toronto Athletic Club Club Coach 2014 December 6&7, 2014 Club Coach Middle Distance September 10/11, 2016 Dave Christiani, Central Toronto Athletic Club Club Coach Middle Distance “To coach a top athlete you have to be an explorer. An explorer, because always you must discover something new. When you suppose that you feel protected with what you already know, you no longer have the possibility to overtake your limits.” Renato Canova Club Coach Middle Distance My Everyday Rules: • There’s more than one way to skin a cat. • Athletes are transient, coaches are forever. • Don’t fall in love with talent. • I’m committed to you, if you’re committed to me. • You are the only constant in their athletic year. Be consistent and positive; always. • Everything works in cycles. • Progress everything, never leave anything behind. BuilD and maintain. • I’m a technician, not a physiologist, etc. • I defer to the expert1se of others. Club Coach 2014 December 6&7, 2014 Rules Safety • Break lines/Water fall start • Interference • ADvancement • XC Rules (tie breaker/Displacers) Safety • Road Running/safety (reflective gear) • Injury prevention (soft surface, mobility and flexibility, etc.) • The Unexpected - Medical Issues e.g. Heart Arrhythmia unknown medications, asthmatics, low blood sugar, etc. Safety Training in Different Environments: e.g. Climate – “It’s a battle for blood” • In extreme heat more blooD is used to transport excessive heat in the core to the skin. • BlooD that shoulD be used by the working muscles is taken away to expel heat. • For endurance athletes that is counterproDuctive to performance. • In colD weather, our boDies attempt to maintain core temperature by shunting blooD away from the periphery, thus minimizing heat loss (-20 XC). • Hydration, even in cold weather! Club Coach 2014 December 6&7, 2014 Equipment • Shoes • Medicine Balls • HurDles • Mini HurDles • Yoga Mat • Lactate Analyser • Plyometric Boxes • LadDers • ViDeo Camera • Strength Room • Physio/Massage • Etc. Event Distances Aerobic/Anaerobic Contribu/ons Anaerobic Anaerobic % of VO2 Event Aerobic Glycolytic Alactic Max 800m 40% 55% 5% 120-125% 1500m 50% 48% 2% 112-114% 3 000m 70% 30% <1% 102-100% 5 000m 80% 20% <1% 97% 10 000m 85-90% 15-10% 0% 98-100% Marathon 95-100% 0-5% 0% 100% Event Distances Aerobic/Anaerobic Contribu/ons Club Coach 2014 December 6&7, 2014 800m Example The raCe requires a Combination of performanCe faCtors: strength, raw speed, speed enduranCe, expertise at utilizing all energy systems, and a sharp taCtiCal sense. It may last anywhere from 1:41.01 (the male world reCord) to 2:00+ for junior Competitors. If ever there was an event that required the two systems to work in ConCert, it’s the 800m race. 800m Example Wayne Lukas described his prized filly, Take Charge Brandi, as having “… the head of a princess, the butt of a washer woman and a walk like a hooker.” What attributes woulD you look for in a raw recruit? 800m Example: “More Than One Way to Skin a Cat” Anaerobic Source, Date AerobiC Anaerobic Lactate AlactiC Wilson & Horwill, The 66.6% Complete Middle Distance 33.3% (anaerobic training) Runner, 1974 5% 65% Wilt, The Complete 30% (aerobic (anaerobic Canadian Runner, 1977 (speed) endurance) endurance) Martin & Coe, Better Training for Distance 57% 38% 5% Runners, 1997 Bompa, Periodization: The Theory and Methodology of 50.6% 31.4% 18% Training, 1999 Website, Endurance 66% 34% Training, 2006 (anaerobic training) Website, Northwest 43% 57% Runner, 2003 (non-aerobic) Club Coach 2014 December 6&7, 2014 800m Example: The 800m race can be described as having three different phases: • The moDel supports a fast departure. Oxygen uptake starts to plateau and is maintained at approximately 90%. • This is accompanied by a speed plateau over 500m. Most worlD class 800m • runners will begin to builD their kick in the final 300 meters, crossing the VO2 peak. • This accelerates lactic aciD accumulation, and as a result, an apparent deceleration over the final 100m. 800m Example: Evolution of Speed: 800m A Contemporary Model 8.5 8 7.5 7 Speed m/s Speed 6.5 6 1 2 3 4 5 6 7 8 100m Intervals 800m Example: Rio 800m Splits – Medalists Men 200m Lap Splits 0-200 200-400 400-600 600-800 21 22 23 23.4 RuDisha 1:42.15 Makhloufi 1:42.61 24 23.9 Murphy 1:42.93 25 24.5 25.4 26.1 26.4 Seconds/Lap 26 26 26.6 26 26.3 26.1 27 27 28 Club Coach 2014 December 6&7, 2014 800m Example: Rio 800m Medalists - Women 200m Lap Splits 0-200 200-400 400-600 600-800 26 26.5 27 27.8 Semenya 1:55.28 27.5 27.6 Niyonsaba 1:56.49 27.8 28 Wambui 1:56.89 28.3 Bishop 1:57.02 28.5 29.3 Seconds/Lap 29 29.2 29.5 30 29.4 29.7 30 29.8 30 29.8 30.1 30.1 30.2 30.5 800m Pacing Strategy • The 2nd lap is always slower (3% either way of even split) • During each of the last 26 worlD recorDs, the 2nd 400m have been faster than the 1st on only 2 occasions • The 2nd lap time of a worlD recorD performance has not improved in 39 years; 1972 Dave Wottle’s WR 1:44.3 (51.4 2nd lap) • DaviD RuDisha’s 1:41.09 = 49.1/52.0. His 1:41.01 had a faster was similar 49.1/52. • His rabbit (training partner, split at 48.20). • Therefore, what is basically a 3.3” improvement in the WR has been achieved by running the first lap significantly faster. “You want to flirt with Crazy but never lose Control” 800m Pacing Strategy 1:41.09 David Rudisha 49.1/52.0 +2.9 1:41.11 Wilson Kipketer 49.3/51.8 +2.5 1:41.24 Kipketer 48.3/52.9 +4.6 1:41.73 Kipketer 49.6/52.1 +2.5 1:41.73 Seb Coe 49.7/52.0 +2.3 1:42.33 Coe 50.6/51.7 +1.1 1:43.44 Alberto Juantorena 51.4/52.0 +0.6 1:43.50 Juantorena 50.9/52.6 +1.7 1:43.5+ Rick Wohlhuter 50.7/52.8 +2.1 1:43.7 Marcello Fiasconaro 51.2/52.5 +1.3 1:44.0+ Wohlhuter 51.7/52.3 +0.6 1:44.3 Dave Wole 52.9/51.4 -1.5 Club Coach 2014 December 6&7, 2014 800m Example Foundation Phase with only 1 Block. This is preparation for the harD training; builDing up to 90% of maximum mileage. The primary goal is aerobic strength. One tempo session (intervals or continuous) or one lactate shuffle. Working on technique and introDucing strength (core & boDy weight). Maintenance through holiDays. Intensity Phase: 2 Blocks, builDing strength endurance and intensity over 8 weeks. Weekly schedule shoulD incluDe, 1x AP workouts (LI, or Cruise Interval rest shortened), 1 of (MI or SI), 1x Hills/Hilly Run, 2x Strength, 1x TR/10 days (getting faster), and 1x REST. This is the perioD of highest mileage (10%/week if performance merits) and the intensity builDs throughout the phase. Blocks #1 & #2 will have 1x MI/SI @ VV and 1x LI @ Sunnybrook. Short bursts of speed after strength & plyos; 20-30". Specific Phase: Total mileage, plyometrics and strength decreasing in volume (10%/week). Phasing out of Cruise Intervals (getting shorter) and Hills; moving to track workouts specific to event needs (2x/week), but keeping Tempo Runs; getting faster and instead of 3 mile continuous, move to 2 mile + 1 mile fast with rest between. Strength and Plyos decreasing (2x/week) with short bursts of speed afterwarDs. 800m Example RaCing Phase: Continue trends established in the Specific Phase; Mileage continues to decrease gradually by 10%, faster than race speed workouts, adD visualization to workouts, strength training reduced to just 1x weekly. Everything must be perfect. Work on what they need. Your Turn: 1500m/5000m/10000m Identify its performance characteristics and energy reQuirements. How would it differ through the competitive year? (Fall – Summer) Provide a workout example for January, April & June. Club Coach 2014 December 6&7, 2014 Stride Analysis • Biomechanics does not appear to be priority in distance running. • MiDDle distance coaches are preoccupied with physiology. • Biomechanical analyses in athletics are more common for the power speed events. Stride Analysis The Running Cycle, commonly diviDed into 3 phases: • Drive • Recovery • Support I am a forefoot strike proponent!! Stride Analysis DarLish SoMware iPad Apps: Ubersense Club Coach 2014 December 6&7, 2014 Stride Analysis Your Turn: Some common running form flaws are listed below. Choose any three and for each: Speculate on the root cause(s) of the problem Explain how you woulD correct the situation • Unbalanced arms • Vertical displacement • Over striDing • Heel striking • “Sitting” • Fullback “crashing the line” Steeplechase Just the Facts # of # Water Men’s Women’ Distance Hurdles Jumps Height s Height 91.4 cm/ 76.2 cm/ 3 000m 28 7 36” 30” 91.4 cm/ 76.2 cm/ 2 000m 18 5 36” 30” 76.2 cm/ 76.2 cm/ 1500m 13 3 30” 30” Steeplechase Barriers The water jump = 3.66m2 Top bar = 12.7 cm2 Many distance runners and coaches fear injury negotiating the barriers. Club Coach 2014 December 6&7, 2014 Steeplechase Some Thoughts • Often regarDed as an undeveloped event • Every year there are athletes who qualify for the NCAA in steeplechase who fail to recorD times required to qualify in other events. • Potential for injury; fear of getting hurt • The mental barrier is most often more difficult to overcome than the physical one • Peer pressure; “the event you do if you can’t run fast enough in flat distance events.” Steeplechase Steeplechaser Quali/es • Fearless: must attack the hurDle • MiDDle distance speed • 5000m Aerobic Strength/train over-Distance • Flexibility • ADaptable to unpredictable race conditions • HurDling in a crowD (race moDelling workout) Steeplechase Skill Training • Use drills that engrain correct neuromuscular movements • HurDling form may be ugly at first; it will come “The Ritual” • Always attack the hurDle! • Always run off the hurDle! Club Coach 2014 December 6&7, 2014 Steeplechase Skill Training Start early (January-March) Wall Drills HurDlers Stretch Neuromuscular Patterning Strength: as many as 35 hurDles! Single hurDle runs (accelerating/clearing) IntroDuce water jump Steeplechase Skill Training Teaching Points without Hurdle • Take Hips Tall position.
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